I found some maps of scandinatia showing where there were fortifications - and which were the largest towns - in the early 15th century.
Suggestion for kalmar union provinces
Schleswig - Flensburg
Jutland - Aalborg*
Zealand - Copenhagen*
Gotland - Visby**
Scania - Malmö
Finland - Åbo*
Western Karelia - Viborg*
Sweden - Stockholm** (6000 inhabitants)
Ostrogothia - Kalmar* (3000 inhabitants)
Westrogothia - Skara
Eastern Norway - Oslo
Western Norway - Bergen*
Lapland - Trondheim (this province is all the near uninhabitable northern half of the union, trondheim is the only sizable settlement there)
* had some fortification
** had city wall
The biggest cities were stockholm, copenhagen, flensborg, visby, kalmar, bergen and åbo.
There are lots more medium sized towns in denmark and around lake mälaren if you want to represent that these areas are more densely populated than the rest.
Saranalos are you the strategy mapper?
Edit:
Approximate borders and city placement (some borders are a bit of guesswork I'm afraid), pink is province borders, yellow is settlements.
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